Row

29 June 2023

5K Row 24:02, 2:24.0/500m

RomWod

CrossFit Linchpin & Hike

28 June 2023

5x10 Trunk

WOD
5x3 Squat Clean + Jerk (95#)

Hike around yard
Lap 1 40# sandbag
Lap 2 20# sandbag
Lap 3 no weight
repeat
Time: 40:33, 2.08 miles, 19:27 min/mile

RomWod

KB Swings & Push Ups

27 June 2023

Warm Up: 5x10 Trunk

WOD
EMOM 20 minutes
Odd: 10 KB Swing (two hand) (53#, Russian)
Even: 10 Push Ups

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DC

23 June 2023

5x10 Trunk

Calisthenics
4 rds
15 Jumping Jacks
10 Push Ups
10 Tuck Ups
10 Squat Thrusts
10 Air Squats
10 Mountain Climbers
30 sec rest between each

Time: 20:00

4 Mile Walk

DC

22 June 2023


Walk 3.5 miles

Swim 20 minutes

CrossFit Linchpin

20 June 2022

5x10 Trunk

WOD
4 rds, ea for time:
10L/10R Hang DB Snatch (35#)
12 Goblet Squats (35#)
5L/5R Hang DB Snatch (35#)
2 minute Rest

Time: 2:30, 2:26, 2:22, 2:20

RomWod

Hike

19 June 2023

Hike (Sourland), 62:39, 3.00 miles,
20:53 min/mile, no Pack

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CrossFit Linchpin

18 June 2022

5x10 Trunk

WOD
10, 9, ... 2, 1 reps of
Ring Rows
Push Ups
Sit Ups

Time: 8:35

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CrossFit Linchpin

17 June 2022

5x10 Trunk

WOD
Partner Row w/Bonnie
10 rds
250m Mark/200m Bonnie

Time: 19:28 (Row time)

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5/3/1 Cycle 3 Wk 3

15 June 2023

Warm Up
5x10 Trunk
1x5 Press (45, 65#)
1x3 Back Squat (45, 95#)
1x5 Bench Press (95#)

Working Sets
1x5, 1x3, 1x5 Press (100, 110, 125#)
1x5, 1x3, 1x5 Back Squat (150, 170, 185#)
1x5, 1x3, 1x5 Bench Press (150, 170, 185#)
1x5, 1x3, 1x5 Deadlift (180, 200, 225#)

RomWod

Hike

14 June 2023

Hike (Skillman), 39:03, 2.39 miles,
16:18 min/mile, 20#Pack

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CrossFit Linchpin

12 June 2023

5x10 Trunk

WOD
6 rds
Bike Erg 1200 m
3 minutes Rest

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Simple & Sinister

10 June 2023

5x10 Trunk

EMOM 10 minutes: 5 KB Swing/hand (50#, Russian)
EMOM 10 minutes TGU (50#) 1/hand, alternating minutes

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5/3/1 Cycle 3 Wk 2

8 June 2023

Warm Up
5x10 Trunk
1x5 Press (45, 65#)
1x3 Back Squat (45, 95#)
1x3 Bench Press (95#)

Working Sets
2x3, 1x5 Press (90, 105, 120#)
2x3, 1x5 Back Squat (140, 160, 175#)
2x3, 1x5 Bench Press (140, 160, 175#)
2x3, 1x5 Deadlift (165, 190, 215#)

RomWod

CrossFit Linchpin

6 June 2023

5x10 Trunk

WOD
EMOM 30 minutes
1 KB Snatch/hand (44#)

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CrossFit Linchpin

5 June 2023

5x10 Trunk

WOD
15-12-9-6-3 reps of
Burpees
Ring Rows

Time: 8:03

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Hike

4 June 2023

Hike (Sourland), 64:20, 3.02 miles,
21:17 min/mile, no Pack

RomWod

CrossFit Linchpin

3 June 2023

5x10 Trunk

WOD
Death by Cal Row
Row 1 Cal first minute, 2 Cals second minute...

Result = Completed rd 14

RomWod

5/3/1 Cycle 3 Wk 1

1 June 2023

Warm Up
5x10 Trunk
1x5 Press (45, 65#)
1x3 Back Squat (45, 95#)
1x5 Bench Press (95, 115#)

Working Sets
3x5 Press (85, 100, 110#)
3x5 Back Squat (130, 150, 170#)
3x5 Bench Press (130, 150, 170#)
3x5 Deadlift (155, 180, 200#)

RomWod